The WOD

Featured / 10.03.2014

Part A: Dynamic Warm Up Part B: Back Squats minute 0 do 10 reps @65% minute 3 do 8 reps @70% minute 6 do 6 reps @75% minute 9 do 4 reps @80% Part C: Push Press minute 15 do 10 reps @70% minute 18 do 8 reps @75% minute 21 do 6 reps @80% minute 24 do 4 reps @85% minute 27 do 3 reps @90% Part D: Open Wod 14.2/4 rounds for time and reps of 400m run then max effort unbroken pull ups
Featured / 07.03.2014

Part A: 7 Minutes Slingshot Band Part B: Complete as many Reps as Possible in 3min, 5 min, 7 minutes in the following order: 30 Calorie Row 20 Box Jumps 20" 20 Sit-Ups Repeat from Top after list is completed. Rest 1 minute after each time period. Begin at top of list for each interval. Score for total reps in each cycle.
Featured / 05.03.2014

Part A: Dynamic Warm Up   Part B: Front Squat  minute 0 do 5 reps @70% minute 3 do 5 reps @75% minute 6 do 5 reps @80% minute 9 do 4 reps @85%   Part C: Cleans 5x5 minute 15 do 5 reps @65% minute 18 do 5 reps @70% minute 21 do 5 reps @75% minute 24 do 5 reps @80% minute 27 do 5 reps @85%   Part D: In 12 mins climb an ascending ladder of 3 wallballs 3 power cleans (95/65) *score rounds + reps
Featured / 04.03.2014

Part A: Dynamic Warm Up   Part B: In teams of 3 or 4 10 minute running clock *1 person does max effort unbroken pull ups *once that person fails, the entire team does 5 synchronized burpees  *after burpees are completed, the next team member does max effort unbroken pull ups, then team does 5 synchronized burpees. Repeat this for 10 mins. *Score team pull ups   Rest 2 mins then... For Time 200 burpees (as a team)  200m run 
Featured / 03.03.2014

Part A: Dynamic Warm Up   Part B: Back Squats 5x6 minute 0 do 6 reps @60% minute 3 do 6 reps @65% minute 6 do 6 reps @70% minute 9 do 6 reps @75% minute 12 do 6 reps @80%   Part C: Push Press minute 18 do 10 reps @ 70% minute 21 do 8 reps @ 75% minute 24 do 6 reps @ 80% minute 27 do 5 reps @85%   Part D: For time 400m run 21 kbs  (24/16) 12 box jumps (30/24)  400m run 21 kbs 12 box jumps 400m run 21 kbs  12 box jumps 400m run